Rolled ham and Swiss omelet
Nutrition Facts
Serving Size 2 1/2-inch slice
Calories 209
| Amount Per Serving | ||
| Monounsaturated fat | 1 g | |
|---|---|---|
| Saturated fat | 4 g | |
| Total fat | 9 g | |
| Sodium | 458 mg | |
| Cholesterol | 31 mg | |
| Dietary fiber | 1 mg | |
| Protein | 19 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
This omelet variation speeds up cooking time and serves 6.
Ingredients
(SERVES 6)- 1/2 cup all-purpose (plain) flour
- 1 cup fat-free milk
- 1 tablespoon trans fat-free margarine
- 1 cup egg substitute
- 1 cup chopped smoked ham
- 1 small onion, chopped
- 1 1/2 cups shredded reduced-fat Swiss cheese (about 6 ounces)
- 1 cup fresh spinach, chopped, plus spinach leaves for garnish
Directions
Preheat the oven to 350 F. Line a jellyroll pan (15 1/2 inches by 10 1/2 inches) with aluminum foil. Coat generously with cooking spray.
In a large bowl, combine the flour, milk, margarine and egg substitute. Stir until well blended. Pour the flour mixture into the jellyroll pan and sprinkle with ham and onion.
Bake until eggs are set, about 15 minutes. Immediately sprinkle with cheese and spinach. Roll up, beginning at narrow end and using foil to lift and roll the omelet. Cut into 6 equal slices, each about 2 1/2 inches long.
Arrange additional spinach leaves on serving plate. Add the omelet and serve immediately.